Physical Conditioning II HIIT Bodyweight Beatdown

Coach Korczynski gave me the opportunity to return as a special guest in his Physical Conditioning II class.  The first visit occurred in November for the Physical Conditioning II Lottery-Style Bodyweight Beatdown.

Coach K instructed the group through the static warm-up, then I welcomed everyone to the Physical Conditioning II HIIT Bodyweight Beatdown.

"HIIT" stands for High-Intensity Interval Training.  The emphasis was on anaerobic exercise and to limit the down-time as much as possible.  Participants were instructed to modify, as needed. Here's what it looked like:

Extended Warm-Up:

30 Jumping-Jacks
15 Elbow-to-Knee Tucks
15 Windmills
15 Mountain-Climbers
10 Push-Up's

Transition to HIIT

Part I: 

Start at basketball baseline

Continuous sprint for 30 seconds
Jump Squats for 45 seconds
20 Lunges (each leg)
50 Calf-Raises

Rest for one minute, walk back to baseline

x Four

Part II: 

5 Burpees
Plank for 30 seconds
20 Push-Ups

Rest for one minute

x Three until time is called by Coach K

We huddled as a team for appreciation of their efforts and broke as a group "Be Your Best!"

I continue to appreciate Coach K in allowing me to lead this crew.

Respect to Jake, Tyler, Jamall, Adam, Jacob, Casey, Chris, Harrison and Ike; This is a You vs. You beatdown, where the only measurement is how hard you push yourself.  A very strong showing today by this collective group, while a few voiced they regretted their breakfast selections.

Thank you for being your best.

CS

The opinions shared in this blog belong to Craig Smith and do not represent the school or district in which he works.